Whole Wheat vs. White Bread

Nuts vs. Crackers

Nuts lower the odds of heart attacks and reduce "bad" cholesterol. They are relatively high in calories, so eat sparingly.

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Grilled vs. Fried Chicken

Roasted or grilled chicken is a better choice than fried or breaded chicken because it is lower in calories and fat.

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Dark vs. White Chocolate

Dark chocolate has been shown to fight high blood pressure and may help remove plaque (fatty deposits) from arteries. It has a low glycemic index, meaning it is absorbed into the bloodstream slowly, curbing appetite and reducing hunger.

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Figs vs. Cookies

Figs contain potassium and other minerals and are good antioxidants; they may help protect from cancer, diabetes and some infections. Natural sugar makes them taste as sweet as a cookie.

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Olive Oil vs. Butter

Olive oil has monounsaturated fat, which is thought to lower "bad" cholesterol and to reduce the risk of heart disease.

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Wheat vs. White Pasta

Whole wheat pasta, like whole wheat bread, has soluble fiber, which may help lower cholesterol (it also may make you feel full longer. )

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Sweet vs. White Potatoes

Sweet potatoes are a better nutritional choice than white potatoes because they have a lower glycemic index, which means the effect on blood sugar is slower. They also contain beta-carotene and Vitamin A.

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Brown vs. White Rice

Brown rice contains more fiber and protein than white rice, and has less impact on your blood sugar.